FUNCTIONAL FITNESS
4 rounds:
6-8 Machine Chest Press
12-15 Triceps Extension
3 rounds for time:
500/400m Row
10 Burpee Box Jump Over 24/20
25 KB Swing 53/35
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STRONGFIT
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Stepdown
Machine Squat
15(L) 12(M) 10(MH) 8(H)
Leg Press
6(H) 12(MH) 25(M)
(start with a warm-up set)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
6(H) 12(MH) 25(M)
(start with a warm-up set)
Ab Machine
3×15 (M)
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COMPETITOR
2 rounds:
500m Bike
10 Overhead Squat (empty bar)
10 Single Leg Toes to Bar
Power Snatch (barbell cycling)
8(L) 8(M) 2×8(MH)
Front Rack Reverse Barbell Lunge
8(L) 8(M) 2×8(H) -each leg-
3 rounds:
10-12 Leg Extension
10-12 Prone Hamstring Curl
(alt. rounds with partner)
20 rounds for time:
1 Cluster 155/105
3 Toes to Bar
5 Wall Ball 20/14
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
75% 1×3
80% 2×2
85% 3×1
Push Press
80% 3×3
Close Grip Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Deload Week
Box Squat (comp depth)
55% 5×3
Belt Squat
3×10 (M)
Hamstring Curl
3×10 (M)
Back Extension
3×10 (M)
Ab Machine
3×15 (M)
“Our patience will achieve more than our force.”
~Edmund Burke
